The goal during the season is entirely different than the off-season. The off-season is a time for growth. It’s the time to get bigger, faster, stronger, and make tweaks to your diet. Brian Cushing’s off-season workout is designed to build muscle and make him more explosive. Just try and keep up.
Upper Body Warmup
1. FOAM ROLL/LAX BALL
2. CATCAMEL – 15 REPS
3. T-SPINE ROTATION – 10 EACH SIDE
4. WALL SHOULDER CIRCLES 10 EACH SIDE
5. LYING SHOULDER SWIMS 10 EACH SIDE
6. 4-WAY PLANK ROLLS – 10 EACH SIDE
7. MB HALO – 10 EACH SIDE
8. MB AROUND THE WORLD – 10 EACH SIDE
9. MB OVERHEAD THROW – 10 REPS
10. MB SLAM 10 REPS
11. POWER PUSH UP 10 REPS
Lower Body Warmup
1. FOAM ROLL/LAX BALL
2. CAT CAMEL 15 REPS
3. T-SPINE ROTATION – 10 EACH SIDE
4. ANKLE FLOW – 1-2 MINUTES
5. 90/90 HIP FLOW 2-3 MINUTES
6. BAND HIP STRETCH 1-2 MINUTES
7. 4-WAY PLANK ROLLS – 10 EACH SIDE
8. FACE THE WALL SQUAT – 10 REPS
9. HIP HINGE – 10 REPS
10. WALKING LUNGE – 10 YARDS FORWARD & BACKWARDS
11. A-SKIP/HIGH KNEE – 10 YARDS EACH
12. HIP CIRCLES – 10 EACH SIDE
13. GATE SKIP – 10 YARDS FOWARDS & BACKWARDS
14. LEG SWINGS – 10 EACH SIDE
15. TIN MAN SKIP – 10 YARDS DOWN & BACK
16. SIDE LINGE – 5 EACH SIDE
Monday
Power & Max Effort Upper Body
PERFORM DYNAMIC WARMUP
1A. KNEELING MED BALL CHEST PASS INTO WALL 3 X 5
1B. ISOMETRIC SHOULDER Y-W-T (ON BENCH) 3 X 15 SECONDS EACH POSITION
02. BARBELL BENCH PRESS – WORK UP TO 5 X 1 AT 90% 1RM
*LAST SET PERFORM 1 OR MORE REPS
03. STRIP SET CHAIN PUSH UPS – 2 SETS OF THE FOLLOWING:
4 CHAINS X 10 REPS
3 CHAINS X 8 REPS
2 CHAINS X 6 REPS
1 CHAIN X 4 REPS
BODYWEIGHT X MAX REPS
4A. STANDING HAND OVER HAND ROPE PULL W/SLED – 3 TIMED SETS
4B. BAND FACE PULLS – 3 X 15
05. DEFRANCO “SHOULDER SHOCKER”
2-3 REPS OF 8 EACH VARIATION
6A. THICK ROPE CURLS W/70LB KB 3 X 10
6B. BAND TRICEPS PUSHDOWN 3 X 100 TOTAL REPS
(USE LIGHT/MODERATE BAND)
Tuesday
Power & Dynamic Effort Lower Body
PERFORM DYNAMIC WARMUP
01. MB CHEST THROW INTO SPRINT - 6 X 10-15 YARDS
02. PUSH UP INTO SPRINT - 6 X 10-15 YARDS
03. KNEELING JUMP INTO BOX JUMP – 6 X 3
*START AT 30″ AND INCREASE BOX HEIGHT EACH SET
04. BARBELL DYNAMIC BOX SQUAT W/CHAINS – 8 X 3 70% 1RM
05. DOUBLE KB SWING - 4 X 12
6A. KB GET UP (FIRST MOVEMENT) - 3 X 10 EACH SIDE
6B. PLATE PINCHES (45 LB BUMPER PLATE) – 3 X 30-60 SECONDS
6C. MANUAL NECK – 3 X 10 EACH POSITION
Wednesday
REST DAY
Thursday
Repetition Effort Upper Body
PERFORM DYNAMIC WARMUP
1A. EXPLOSIVE PUSH UP ONTO BOXES 5 X 5
1B. BAND PULL APART 5 X 10
02. DB INCLINE BENCH WITH 5-SECOND NEGATIVE – 4 X 6
3A. FAT BAR LAT PULLDOWN W/PAUSE – 4 X 12
3B. INCLINE DB REVERSE FLY – 4 X 15
4A. 1-ARM DB ROW W/ FAT GRIPZ – 3 X 8 EACH ARM
4B. TOWEL BARBELL SHRUGS – 3 X 10
4C. PLANK W/ TRICEP LOCKOUT – 3 X 10
Friday
Power & Max Effort Lower Body
PERFORM DYNAMIC WARMUP
01. SLED RESISTED SPRINTS – 6 X 10-15 YARDS
02. MOUNTAIN CLIMBER INTO SPRINT – 6 X 10-15 YARDS
03. KNEELING JUMP INTO BROAD JUMP – 6 X 3
*MEASURE DISTANCE OF EACH JUMP AND AIM TO GET FARTHER EACH SET
04. TRAP BAR DEADLIFT – WORK UP TO 3 X 3 AT 85% 1RM
05. 2-KB FRONT SQUAT – 4 X 10
6A. AB WHEEL ROLL OUT – 3 X 10
6B. FAT BAR HOLD W/ 185 LBS. – 3 X AS LONG AS POSSIBLE
Saturday
REST DAY
Sunday
REST DAY
Download A PDF Of The Brain Cushing Workout Below:
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